Loading...
Foundation build up
Bulking
Advanced
Machine strength
Plan Details
The Foundation build up routine by Pehrsson is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Bulk up with a good balance of exercises while also focusing on the legs a bit. Perfect after a "lazy" summer.
Routine detail
Day 1
Back/abs
Est. 64 min
9 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Standing Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Shoulders/Biceps
Est. 90 min
12 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
1 Set x 12 Reps
Day 3
Quads/abs
Est. 68 min
9 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 5 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 4
Hamstrings/abs
Est. 70 min
9 exercises
Elliptical Training
1 Set
Barbell Good Morning
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 5
Chest/triceps
Est. 63 min
8 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
